Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 14. DEZEMBER 2022

"Barbara"
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Squats

Rest 3min between rounds.

Time cap: 35min.


GYMNASTICS

A:
HSPU Technique 

B:
4 Rounds 
20 Sec. L-Sit on Paralets or Rings 
3-5 Pull Overs 
40 Sec HS Hold

 

WOD

DIENSTAG, 13. DEZEMBER 2022

A:
6-6-5-5-4-4 Romanian Deadlift
6 sets of 6 (weighted) strict Pull-ups
Start a new round of both exercises every 2:30min.

B:
"Christine"

3 rounds for time of:
Row 500m
12 Deadlifts, RX: Bodyweight
21 Box Jumps, RX: 20-in box

Time cap: 14min.


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

10 Cowboy Squats
8 Sumo Deadlift High-Pulls (empty bar)
6 Ring Rows (use a single ring)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Flutter Kicks (both legs count as 1)
10/10 Side Crunches
20 Banded Deadlifts

Focus on device:
10cal. FAST
20cal. EASY


OLYMPIC WEIGHTLIFTING

A:
Every 1:30 For 6 Sets 
1 Power Clean + Front Squat + Split Jerk 2s. Pause at catch 

B: 
Every 1:30 For 8 Sets 
1 Squat Clean + Split Jerk 

C: 
Every 1:30 min. For 6 Sets 
3 Clean Pulls w/ 3s. Down 

WOD

MONTAG, 12. DEZEMBER 2022

A:
3-3-3-3-3-3 Push Jerk
6 sets of 5 Hip To Rings Practise
Start a new round of both exercises every 2:30min. Use first 3 sets as ramp-up.
Last 3 sets should be heavy.

B:
AMRAP in 16min of:
10/10 KB Clean 24/16kg w/1KB
then 
2 Rounds 
3 Wall Walks 
6 T2B
9 Box Step Overs w/1 KB

Rx+ 32/24kg KB 4 Wall Walks, 8 T2B, 12 Box


ENDURANCE

2 rounds of AMRAP in 20min:
As many Cals on a device of your choice.

on the first round: EMOM do 5 Squats
on the second round: EMOM do 3 Burpees

Rest 5min between AMRAPs (do some stretching)
If you use a rower: try to not use the feet straps to switch faster.
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY